WARM-UP

2-3mins @ 70%: bike, skip, row or run, then: 2-3 rounds of: 15 bootstrap squats + 10-25 scapular push-ups + 10-15 cossacks per side

GROUP CONDITIONING

Monday
7sets (15min cut-off): 10 ring rows + 10 box jumps (step down) + 12 KB swings to chin + 30m pinch grip farmesr walk

Tuesday
15mins for quality: 3 TGU/side + 5 tire flips (sub 10 heavy ball slams if needed) + 6 single leg box jumps per side (sub 10 regular box jumps OR 6 single leg RDLs if need more work on stability) + 5-8 paralette swing throughs

Wednesday
A. 4min row for distance aka O'neill Fitness Test. Rest 5min. B. For time: 20-15-10-5: wall ball + ball slams

Thursday (Christmas eve - we close at 3pm)
5 sets: 30 double unders + 10 toe to bar + 10 OH Walking Lunges Steps 15min cut-off

Friday - Closed

Saturday - Boxing Day - (One session only at 10:30) Super Fun Workout Planned. Show up to find out!

 

FOUNDATIONS

Workout 1
A. Back Squat, build to a tough set of 8 B. 2-3 sets, alternating: Back Squat, 5reps @ today's top weight + Chin-ups 2-4reps with 5sec lowering phase C. Group Metcon

Workout 2
A. Bench Press. build to a tough set of 5 B. 3 sets, Paused Bench Press (2-3sec) 3reps @ today's top weight + back flys with band 10-15reps. C. Group Metcon

Workout 3
A. 3 sets: 12 cossacks per side (goblet squat style) + Single Leg RDL 12 reps + Bulgarian Split Squat 12/side. B. 2-3 sets: Side Plank 60-90sec per side + 10-15 "W's" with bands C. Group Metcon

Workout 4
A. 5 sets, rest 30-60sec between exercises: max HSPU + 60sec double under practice + L-sit 30sec. B. 2-3 sets:ring support hold 30sec, rest 20sec + DB shoulder press 6-10reps with 5sec pause at top, rest 45sec. C. Group Metcon

 

TRAINING-GENERAL

Workout 1
A. Back Squat 65%x2x6, 70%x6, 75%x2x4
B. Single leg side plank 2x30-45sec/side
C. Group Metcon

Workout 2
A. Bench Press 3x5 (ramping), rest 90sec
B. Tempo Bench (4sec lowering) 2x4 (use 90% of top weight), rest 90sec
C. 5min muscle up practice or 5min AMRAP MU
D. Group Metcon

Workout 3
A. Deadlift 60%x10x2 EMOM
B. 3 sets, rest 60sec: 10 single leg RDL + 4-8 tempo chin ups (3sec lowering)
C. Group Metcon

Workout 4
A. 4 sets: 5 paused front squats (2sec pause) + max tempo ring rows
B. 6min EMOM even min: 5-7 push press, odd min: 5-7 pull-ups
C. Group Metcon

 

TRAINING-COMPETITION

Workout 1
A. 20 muscle-ups for time with 12min cut-off. B. Push Press 5x10 ever 90sec @ 60%. C. DB Bench Press 2x20-30reps. C. Group Metcon

Workout 2
A. Clean and Jerk 4x3@75%. B. 2 sets: Back Squat 2-5reps@80%, rest 20sec, 8 bulgarian split squat/side, rest 20sec, front step-up 15/side, rest 3mins. C. Group Metcon

Workout 3
A. Skill Work: 16 mins: odd minutes 3 clean pick-up +3 hang power cleans, even minutes 2-5 muscle-ups for quality. B. Back cuircit: 2-3 sets: 10-15reps back flys + 10-15 'A's" + 10-20 external rotations C. Group Metcon

Workout 4
PART A: 4 sets, alternating: A1. Tempo Front Squat 4-6 with 5sec lowering phase, rest 60sec, A2. Max HPSU, rest 90sec. PART B: Group Metcon

Workout 5
A. Snatch Work Part 1:2 sets: 3 snatch pick-up + 3 hang muscle snatch + 3 tall snatch + 3 jumping snatch pull. B Snatch Work Part 2: 2 High Hang snatch + Snatch. 5 sets @ 75% every 90sec. C. Tempo Back Squat, 5sec lowering phase, 4x5-6@75%. D. Group Metcon

 

 

POWERLIFTING TEAM

DAY 1
A. Squat 5x5 @ 75%
B. Stiff leg deadlift 2-3x10
C. Barbell Chinese row 3x10

DAY 2
A. Bench Press 5x5 @ 75%
B. Close grip bench 3x5@75-80%
C. 3 sets: 12 pec flies + 20 cable back flies + 12 seated DB shoulder pressOR Group Metcon

DAY 3
A. Deadlift 6x4@75%
B. Pause Squat 3x5@65%
C. Pendlay Row 3x10

DAY 4
A. 3cnt pause bench press 3x4 (add slightly from last week's weight)
B. Pause 1" above chest bench 3x4
C. 3 sets: 12 barbell skullcrushers + 12 bicep curls + 20 cable "W"s
OR Group Metcon

 

WEIGHTLIFTING STREAM


Monday
A. Snatch, every 2mins: 1x3@65%, 3@ 75%, 2x2@80% 2x2@85%
B. Tall Jerk 3x6 at a tough weight
C. Jerk 3x1@90%, 2x3@80%, 2x2@85%
D. Back Squat 10x2@80% every 90sec


Tuesday
A. 4 sets: 5 tall cleans + 5 muscle cleans from above knee (focus on keeping bar close)
B. Hang Clean OR Clean from blocks 3x4 @ 70%
C. Group Metcon


Thursday
A. Snatch. Build to a 2RM. Then 3x1@90-95% of @ that weight
B. Clean and Jerk 2x2@85%, 2x2@80%
C. Tempo Front Squat 4x5 with 5sec lowering phase.
D. Push Press with 4sec pause at top. 2x5


Friday or Sunday
A. Position Work a light weight: 4sets: 3 snatch pick-up drill + 3 jumping snatch pull + 3 tall snatch.
B. Snatch Balance, build to a tough double
C. Group Metcon

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